5 Stupidly Simple Ways to Blast Belly Fat

Tried and true weight-loss advice that gets results

September 27, 2013
Get a Flat Belly—Stat!

Losing weight doesn't have to be complicated or gimmicky. What works for thousands of people will probably work for you, too. Here are five basic belly-busting strategies that have helped more than 300,000 men in the Men's Health Belly Off! Club lose more than 2 million pounds.

Torch stomach fat with Men's Health Belly Off! Workouts.

Melt Belly Fat: chicken breast pic
2/7 Mitch Mandel
Eat More Protein and Fiber

Both of these nutrients will fill you up and keep you satisfied longer than carbohydrates will. By filling up on these, you will automatically reduce the amount of fast-burning carbs you consume, the foods that put on the belly fat.

Our recommendation: Fill half of your breakfast or dinner plate with protein (eggs, beef, chicken, fish, turkey) and half with vegetables or fruit (especially high-fiber varieties).

15 Carbs That Will Help You Lose Weight

Melt Belly Fat: oatmeal pic
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Never Skip Breakfast

University of Massachusetts Medical School researchers found that men who skip breakfast are 4 1/2 times more likely to be obese than those who eat it. If your metabolism is a fire, eating breakfast is the kindling. Studies show that skipping breakfast may reduce your metabolic rate by up to 10 percent.

Our recommendation: Eat a healthy breakfast, like oatmeal and blueberries, to spark your metabolism and burn fat all day.

Melt Belly Fat: fast food burger pic
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Cut Down on Fast Foods

Restaurant fare tends to be high in carbohydrates, calorically dense, and loaded with sodium. Simply cutting out a few fast-food runs per week can dramatically reduce the number of calories you consume.

Our recommendation: When you do eat out, eat smart with these tips:

  • Order a salad full of vegetables and protein such as beans, chicken, or beef. Ask for the high-calorie dressing on the side so you have control over how much you consume.
  • Send back the basket of bread. If it's on the table, close to your hands, you'll grab and eat.
  • Make it an omelet. If you are going to have a restaurant meal, make it a breakfast of eggs (or have an omelet for dinner). Eggs are among the healthiest in-or-out-of-home meals you can eat.

The Truth Behind "Healthy" Restaurant Menus

Melt Belly Fat: Man drinking orange juice
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Eliminate Sweetened Beverages

If you are a soda and juice drinker, this is one of the easiest and most effective ways to slash hundreds of calories from your daily diet. Keep this picture in mind: A can of soda contains upward of 12 teaspoons of sugar. Think you're beating the system by drinking orange juice? Even though it's natural, orange juice isn't much better for you. It floods your bloodstream with glucose, triggering fat storage and cravings for more carbs.

Our recommendation: Drink water and unsweetened iced tea with your meals. Experiment with a few weeks of no-calorie drinks and you'll see how quickly the pounds come off.

7 Disgusting Side Effects of Diet Soda

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Avoid Alcohol

All alcohol--beer, wine, shots of the hard stuff--stops your body from burning fat. What's more, those sweet cocktails--Long Island iced teas and margaritas are the worst of them--are loaded with calorie-dense, empty carbohydrates thanks to those sugary mixers.

Our recommendation: Abstaining from alcohol for just 4 weeks is one of the most effective ways to lose weight fast. 

Melt belly fat: Belly Off Diet cover
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Lose Your Belly

For more ways to shrink your stomach, pick up a copy of The Belly Off! Diet at one of these retailers:

Barnes & Noble
Rodale Store

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